How to Warm-up Before your Next Run? | Beginner Runners | - Matthew Choi

Aug 13, 2025

Intro

This is a quick summary of How to Warm-up Before your Next Run? | Beginner Runners from Matthew Choi. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

A proper warm‑up activates the muscles you’ll use while running, helping you feel stronger and reducing injury risk.
The routine takes about 5 minutes and uses short, easy‑to‑do movements that can be done on the spot before you lace up.
You can pick and choose any of the moves or do the whole sequence; even a few minutes of activation makes a big difference.

Workout Example

5‑Minute Pre‑Run Warm‑Up (all distances are 10–15 meters each way unless noted)

Toe Walks – walk on your toes forward, then back. (10‑15 m forward, then back)
Heel Walks – walk on heels to activate tibialis and shins. (10‑15 m forward, then back)
Lateral (Side) Walks – step side‑to‑side to activate ankle stabilisers. (10‑15 m each direction)
Knee Hug – pull each knee to chest, optionally add a calf‑raise on the supporting foot. (10‑15 m each leg)
Quad Pull – pull the foot toward the glutes, optional calf lift. (10‑15 m each side)
Pigeon (Hip Opener) – place ankle on opposite knee, lift slightly. (10‑15 m each side)
Hamstring Sweep – sweep the heel toward the ground, feel the hamstring stretch. (10‑15 m each side)
Forward Lunge – step forward, squeeze glutes at top, alternate legs. (10‑15 m each side)
Lateral Lunges – side‑lunge, sit back as if sitting in a chair, keep toes up. (10‑15 m each side)
Single‑Leg Pogo Hops – quick hops on each foot, 2‑3 hops per foot, forward then back. (≈10 m total)
Single‑Leg RDL – hinge at hip, opposite hand reaches toward floor, balance on one leg. (8‑10 m each side)

Feel free to shorten the routine or pick the moves that target tight spots for you. Even a couple of these movements will make you feel stronger on the rest of your run.

Closing Note

Give this 5‑minute warm‑up a try before your next run, and feel free to tweak the distances or reps to match your own pace in the Pacing app. You’ll be ready to run stronger and injury‑free—let’s get moving!